The health benefits of tai chi

Did you know?

This gentle form of exercise can prevent or ease many ills of aging and could be the perfect activity for the rest of your life. Tai chi is often described as "meditation in motion," but it might well be called "medication in motion." There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren't in top shape or the best of health. In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions for example, "white crane spreads its wings" or martial arts moves, such as "box both ears." As you move, you breathe deeply and naturally, focusing your attention as in some kinds of meditation on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

Tai chi movement

A tai chi class practices a short form at the Tree of Life Tai Chi Center in Watertown, Mass. "A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age," says Peter M. Wayne, assistant professor of medicine at Harvard Medical School and director of the Tai Chi and Mind-Body Research Program at Harvard Medical School's Osher Research Center. An adjunct therapy is one that's used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient's functioning and quality of life.

Belief systemsYou don't need to subscribe to or learn much about tai chi's roots in Chinese
philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:

Qi an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi. Yin and yang opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.

Tai chi in motion

A tai chi class might include these parts: Warm-up.Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body. Instruction and practice of tai chi forms.Short forms forms are sets of movements may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you're older or not in good condition. Qigong (or chi kung).Translated as "breath work" or "energy work," this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body's energy. Qigong may be practiced standing, sitting, or lying down.

Getting startedThe benefits of tai chi are generally greatest if you begin before you develop a
chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it's easy to get started. Here's some advice for doing so: Don't be intimidated by the language.Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs. Consider observing and taking a class.Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center. The Arthritis Foundation (www.arthritis.org; 800283-7800, toll-free) can tell you whether its tai chi program, a 12-movement, easy-to-learn sequence, is offered in your area. If you'd rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see "Selected resources"). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations. Talk to the instructor.There's no standard training or licensing for tai chi instructors, so you'll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness. Dress comfortably.Choose loose-fitting clothes that don't restrict your range of motion. You can

practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You'll need shoes that won't slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable. Gauge your progress.Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

No pain, big gains Although tai chi is slow and gentle and doesn't leave you
breathless, it addresses the key components of fitness muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here's some of the evidence: Muscle strength.In a 2006 study published in Alternative Therapies in Health and Medicine, Stanford University researchers reported benefits of tai chi in 39 women and men, average age 66, with below-average fitness and at least one cardiovascular risk factor. After taking 36 tai chi classes in 12 weeks, they showed improvement in both lower-body strength (measured by the number of times they could rise from a chair in 30 seconds) and upper-body strength (measured by their ability to do arm curls). In a Japanese study using the same strength measures, 113 older adults were assigned to different 12-week exercise programs, including tai chi, brisk walking, and resistance training. People who did tai chi improved more than 30% in lower-body strength and 25% in arm strength almost as much as those who participated in resistance training, and more than those assigned to brisk walking. "Although you aren't working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body," says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. "Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen." Flexibility.Women in the 2006 Stanford study significantly boosted upper- and lower-body flexibility as well as strength. Balance.Tai chi improves balance and, according to some studies, reduces falls. Proprioception the ability to sense the position of one's body in space declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear. Aerobic conditioning.Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. But in the Japanese study, only participants assigned to brisk walking gained much aerobic fitness. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.

Tai chi for medical conditions

When combined with standard treatment, tai chi appears to be helpful for several medical conditions. For example: Arthritis.In a 40-person study at Tufts University, presented in October 2008 at a meeting of the American College of Rheumatology, an hour of tai chi twice a week for 12 weeks reduced pain and improved mood and physical functioning more than standard stretching exercises in people with severe knee osteoarthritis. According to a Korean study published in December 2008 in Evidence-based Complementary and Alternative Medicine, eight weeks of tai chi classes followed by eight weeks of home practice significantly improved flexibility and slowed the disease process in patients with ankylosing spondylitis, a painful and debilitating inflammatory form of arthritis that affects the spine. Low bone density.A review of six controlled studies by Dr. Wayne and other Harvard researchers indicates that tai chi may be a safe and effective way to maintain bone density in postmenopausal women. A controlled study of tai chi in women with osteopenia (diminished bone density not as severe as osteoporosis) is under way at the Osher Research Center and Boston's Beth Israel Deaconess Medical Center. Breast cancer.Tai chi has shown potential for improving quality of life and functional capacity (the physical ability to carry out normal daily activities, such as work or exercise) in women suffering from breast cancer or the side effects of breast cancer treatment. For example, a 2008 study at the University of Rochester, published in Medicine and Sport Science, found that quality of life and functional capacity (including aerobic capacity, muscular strength, and flexibility) improved in women with breast cancer who did 12 weeks of tai chi, while declining in a control group that received only supportive therapy. Heart disease.A 53-person study at National Taiwan University found that a year of tai chi significantly boosted exercise capacity, lowered blood pressure, and improved levels of cholesterol, triglycerides, insulin, and C-reactive protein in people at high risk for heart disease. The study, which was published in the September 2008 Journal of Alternative and Complementary Medicine, found no improvement in a control group that did not practice tai chi. Heart failure.In a 30-person pilot study at Harvard Medical School, 12 weeks of tai chi improved participants' ability to walk and quality of life. It also reduced blood levels of B-type natriuretic protein, an indicator of heart failure. A 150-patient controlled trial is under way. Hypertension.In a review of 26 studies in English or Chinese published in Preventive Cardiology (Spring 2008), Dr. Yeh reported that in 85% of trials, tai chi lowered blood pressure with improvements ranging from 3 to 32 mm Hg in systolic pressure and from 2 to 18 mm Hg in diastolic pressure. Parkinson's disease.A 33-person pilot study from Washington University School of Medicine in St. Louis, published in Gait and Posture (October 2008), found that people with mild to moderately severe Parkinson's disease showed improved balance, walking ability, and overall well-being after 20 tai chi sessions.

Sleep problems.In a University of California, Los Angeles, study of 112 healthy older adults with moderate sleep complaints, 16 weeks of tai chi improved the quality and duration of sleep significantly more than standard sleep education. The study was published in the July 2008 issue of the journal Sleep. Stroke.In 136 patients who'd had a stroke at least six months earlier, 12 weeks of tai chi improved standing balance more than a general exercise program that entailed breathing, stretching, and mobilizing muscles and joints involved in sitting and walking. Findings were published in the January 2009 issue of Neurorehabilitation and Neural Repair.
How Does It Work For Diabetes? Exercise can help people with diabetes by improving the control of blood glucose level, as well as indirectly by minimising the complications of diabetes. As an exercise, it is reasonable to assume Tai Chi will help improve cellular uptakes and glucose metabolism. There are other advantages of doing Tai Chi, it is proven to have high compliance, people who learn Tai Chi tend to continue doing it for years. The mental training of Tai Chi is effective for relaxation, which is especially beneficial to people with diabetes. Evidences have shown that Tai Chi improves fitness, hypertension, muscular strength, flexibility, balance, relaxation and cholesterol level.

What is Tai Chi for Arthritis?

Millions of people around the world have gained health benefits from the Tai Chi for Arthritis (TCA) program. It is an effective and safe program proven by medical studies to relieve pain, improve physical ability and quality of life. Studies have shown the program significantly reduced the risk of falling for the elderly. It is supported by many Arthritis Foundations including the USA, Australia and UK. Dr. Paul Lam and his team of medical and tai chi experts designed this program to be safe and effective for people with arthritis; it would also provide health benefits and improve quality of life for almost anyone. Based on the Sun style of Tai Chi, Tai Chi for Arthritis is easy to learn, effective and safe. It improves flexibility, muscle strength, increases heart/lung activity, aligns posture, improves balance, and integrates the mind and body. The TCA program includes warm up, cool down exercises, the 12 movement set on both sides, the teaching method, knowledge about arthritis and how to teach this program safely. Qualified participants who have successfully completed the course will be accredited by the Tai Chi for Health Institute to teach this program.

What is Tai Chi for Osteoporosis

Tai Chi for Osteoporosis is a program specially designed by Dr Paul Lam in conjunction with his Tai Chi associates and a team of medical experts. Based on Yang and Sun style Tai Chi, it is easy to learn, effective and safe. The program is designed with consideration to available medical evidence to improve balance and to prevent falls. It will also improve relaxation, fitness and health.

There are numerous forms of Tai Chi and they differ significantly. Tai Chi for Osteoporosis has incorporated Tai Chi movements that were shown by scientific studies to slow down loss of bone density and prevent falls.

Symbolic Meanings of Tai Chi Posture Names

Beginning Derived from hexagram 35. At the start of the day the sun moves slowly higher and higher over the earth. This posture represents progress and the development of virtue. Grasp Sparrows Tail Derived from hexagram 1. The left hand is held at chin level as though grasping the head of the bird, the right hand placed to the side of the hip as though smoothing the bird's tail. The bird is a symbol of consciousness, air, spirit and breath.

Press Forward The hands, when pressed forward, represent the new moon waxing to the full. gut in the flow of nature, when the moon is full it begins to wane. Therefore, you separate the hands and rest backward (withdraw) -indicating the waning moon. Push Forward With the hands parallel to each other in front of the body, it is a symbol of strength outside and emptiness within. The act of pushing forward recalls the arc of the sun as it goes forward across the heavens. Single Whip Derived from hexagram 49. Heaven and earth bring about revolution, and the cycle of the four seasons is complete. The body turns, with the arms still parallel, in a gentle flowing motion as a light wind. The fingers are pinched together to form the bird's beak. Play Guitar Derived from hexagram 17. It is a joyous activity to strum the ancient Chinese lute - an ovalshaped wooden stringed instrument called a pilpa. The posture requires a firm stance as the foot is aroused, lightly touching the floor and ready to kick. Strumming the lute means to be without worldly desire and ambition, i.e. to enjoy nature. It signifies the use of the legs, arms, hands and fingers. Retreat Shoulder Derived from hexagram 34. The posture suggests a goat, or similar animal, becoming aroused like thunder and with much strength moving forward to butt a fence. Stork Spreads Wings Derived from hexagram 22. Signifies grace and beauty in movement.Picture a white wild waterbird flying on the outskirts of a forest lake, with one wing high (placed above the eye) and one wing low. It also symbolizes longevity, communication with divinity, and the concept of freedom to search for the "Tao". Brush Knee and Twist Step Derived from hexagram 18. Means to work on what has spoiled and to remove the source of

decay. Picture a person stepping forward and gently pushing (like the wind blowing through a willow tree) against a mountain. Step Forward, Deflect Downward, Parry and Punch Derived from hexagram 16. The posture flows like water and is soft. However, when the punch is released it is like an arrow being shot from a drawn bow, powerful as thunder. The arrow is aimed at the heart. Apparent Closure and Push Separate hands and push forward as if you were shutting a door. Cross Hands Derived from hexagram 36. Signifies the sun sinking beneath the earth and marks the end of each section. Carry Tiger and Return to Mountain Derived from hexagram 52. The tiger stands for power and flow of energy. It is also a semimythical figure that guards burial graves, by frightening away evil spirits. Your lungs and respiration are important as the posture symbolizes the tiger being embraced (carried) and related (returned) to the mountain. The mountain is the place of worship, stillness and rest. You give your vital energy to the stillness, where it stays, until you are ready to start again. Fist Under Elbow Derived from hexagram 27. Picture a tiger, with insatiable bravery, spying about with sharp eyes. The posture indicates a simultaneous arousing movement of feet, hands and fingers. What is suggested in the spirit of the form is the scrupulous attention to the movements of the opponent, as the combatant waits for an opening to strike a sudden (hidden) blow with the fist or foot. Step Back and Repulse Monkey Derived from hexagram 33. Monkey fairy, in Chinese mythology, represents human nature that is basically good, but easily yields to temptation. The monkey mind jumps about everywhere, uncontrolled and unfocused. The posture implies the gentle application of energy. Success lies in retreating because you refuse to use strength against strength. Retreat and then wait for the right time to counter-attack. Slant Flying Derived from hexagram 59. A chicken, flying low in a slant position toward the sloping banks of a river, must continue its trajectory until it finds flat ground to land on, or it will drown. When the magic bird is standing on one leg and spreading out wings, it is asking for rain. The movement implies a blow to someone's ear or temple. Needle at Sea Bottom Derived from hexagram 62. Indicates a lake, with unfathomable depths, rising al~ove the trees. Waves pile upon one another. Implies a long straight golden-metal needle - a magic divining rod. When you pluck the needle from the bottom of the sea, it means a transformation of human destiny. You find source of creative inspiration and wisdom.

Fan Through the Back Derived from hexagram 26. A fan is the symbol of immortal age, and is believed to be capable of reviving souls of the dead. The posture gives substance to the image of the hands, moving like a Chinese fan. A folding fan can be both small and great. Your hands move upward toward heaven. The movement may also be considered as shooting an arrow, meaning to bring creative work up to conscious level. Turn, Parry and Punch Derived from hexagram 28. The posture evokes the image of a person turning, and delivering a sharp blow (fist) in a backward action to the opponent's head. The fist drops like rain. Wave Hands Like Clouds Derived from hexagram 3. The hands pass across the belly, moving (waving) peacefully like clouds, floating by in the sky. There is no beginning, no ending. The image of difficulty at the beginning brings order out of the confusion. The position of the legs suggest a person mounted on a horse. Step Forward and Punch with Fist Derived from hexagram 15. Denotes trying to push down into unconscious, unpleasant sensations. The posture represents a fist and the genital area. Hence, the movement is to step forward and punch below the abdomen. Hit Tiger Derived from hexagram 42. Denotes increase, gentleness, tiger, the temple and ribs area of the body. The hitting blows are delivered gently, one fist strikes the temple while the other strikes the ribs. Strike Opponent's Ears with Both Fists Derived from hexagram 21. Tiger moves are connected with taking control of yourself. The meaning of the posture is to bite through. There are two parallel fists that show the image of striking the ear or forehead. The person's neck is fastened in the wooden cangue (an ancient device for punishment, consisting of two pieces of wood that grip the neck, so that the ears disappear). Parting Wild Horses Mane Trying to get near to a wild horse. Fair Lady Works at Shuttles Derived from hexagram 60. The Jade girl works at the shuttles, because she was a serving maid to the Taoist immortals. The Chinese believed that the world was square and that the heavens were held up by the four legs of the tortoise. Its legs represent the four points of the compass, like the four corners of the earth. This sequence is also connected with the theory of the Five Elements. The four corners of the earth are represented by four mythical animals. South-RedBird-Fire; EastGreen-Dragon-Wood; West-White-Tiger-Metal; North-3lack~ Snake-Water. The Earth is in the centre. The Fair Lady moves the wooden shuttle with smooth body turns, again

and again like a water wheel. There are four turns - the number of seasons in the year. When used in self-defence, one hand blocks offensively. and the other hand pushes forward. Snake Creeps Down Derived from hexagram 7. The posture suggests a snake creeping on the earth or in water. When you perform the movement your body is lowered so that the belly is close to the knees. In the face of a superior enemy, with whom it would be hopeless to engage in battle, an orderly retreat is the only correct procedure, because it will save the army from defeat and disintegration. It is by no means a sign of courage or strength to insist upon engaging in a hopeless struggle regardless of circumstances. The purpose of this retreat is to be able to advance later with more success. Golden Cock Stands On One Leg Derived from hexagram 61. The knowledge and learning snake represents It is also the symbol of perpetual renewal. During the posture "Snake Creeps Down" into the water you must let go of knowledge and learning. From the depths of water the "Golden Cock,' is born. This is an offensive movement. one leg is raised to strike with the knee and the other is planted firmly on the ground like a mountain. The hands are held above the leg. Step Forward to Seven Stars Derived from hexagram 55. Seven Stars stand for rebirth on a higher level. The polestars are a cluster of seven stars. The sun is the star of the solar system. The posture represents the sun at midday (two fists close to the middle of the chest), when it then begins to set. Step Back to Ride Tiger Derived from hexagram 53. To ride the tiger means that you have achieved perfect control over self. Turn Body and Sweep Lotus With Leg Derived from hexagram 64. Rising out of mire the Lotus flower unfolds all its petals as it slowly turns itself toward the west, and the setting sun. The whole body turns like a wheel. There is a shock as the kick _s delivered to the midsection of the opponent's body. The kidney is known in the Taoist system as "the Devil's Country". Bend Bow and Shoot Tiger Derived from hexagram 40. It is believed that everyone has two souls. The poor body soul which sinks to earth and becomes a Kuei or ghost being, and the Hun or spirit soul which becomes the Shen. The Shen will in time become one with the Tao. The movement has an image of shooting a tiger with a bow and arrow. The fist is pressed forward and aimed at the opponent's temple or ribs. Conclusion The lowering of the sun at the end of the day. Conclusion of Grand Terminus.